Suspended Triceps Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Suspension Trainer
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Suspended Triceps Press is a compound exercise that primarily targets the triceps, with secondary activation of the shoulders. Using a suspension trainer, this movement involves leaning forward and pressing the body away from the anchor point by extending the arms, effectively isolating the triceps while engaging the shoulders and core for stability. The exercise is highly effective for building arm strength and toning the upper body, as the suspension trainer adds an element of instability that forces the muscles to work harder to control the movement. It requires minimal equipment, making it a versatile and efficient addition to any fitness routine.
How to Perform
Set Up the Suspension Trainer
Attach the suspension trainer to an overhead anchor point, ensuring that the straps are adjusted to an appropriate length (about chest height). Stand facing the anchor point with your feet shoulder-width apart.
Grip the Handles
Grab both handles of the suspension trainer with a neutral grip (palms facing each other). Your arms should be fully extended in front of you with a slight bend in your elbows.
Position Your Body
Step your feet back and lean your body back slightly so that you are at an angle, with your arms extended in front of you. The more you lean back, the more challenging the exercise will be. Keep your body in a straight line from head to heels. Engage your core to maintain stability.
Initiate the Movement
Keeping your elbows close to your body, bend your arms at the elbows, lowering your torso towards the ground. Make sure your elbows track directly behind you, and avoid letting them flare out to the sides. Your shoulders should remain down and back, not hunched.
Press Back Up
Once your body is lowered to about a 45-degree angle or as low as your mobility allows, press your palms into the handles and push your body back up to the starting position by extending your elbows and straightening your arms.
Maintain Control
Perform the movement slowly and with control, focusing on engaging your triceps to press your body back up. Avoid using momentum; keep the movement smooth and deliberate.
Repeat the Movement
Repeat the movement for the desired number of repetitions, keeping your core tight and your body in a straight line throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the exercise to avoid sagging in the lower back.
Ensure your elbows stay close to your body and do not flare out during the press.
Control the movement both when lowering and pressing up; avoid using momentum.
Adjust the angle of your body to make the exercise more or less challenging.
Keep your wrists neutral and avoid any bending during the movement.
Squeeze your triceps at the top of the press for maximum contraction.
Start with a slight lean to reduce the intensity, then gradually increase the angle as you progress.
Avoid arching your back by keeping your body in a straight line from head to heels.
Focus on slow, controlled movements to better activate the target muscles.
If you experience shoulder discomfort, reduce the angle and focus on form.
How Not to Perform
Soon to be added!
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
